Cardiovascular Exercises for Homemakers

“Nowadays if I don’t exercise for one day, I feel itchy all over. This summer I’m planning on running a 10-kilometer marathon.”

However, homemaker Lee Mi-ok (35, Nowon-gu, Seoul) ended up hurting herself while exercising. Swamped by housework, she decided to go hiking for the first time on the weekends, sprained her ankle and pulled a muscle, resulting in over one month of treatment. Sudden exercise was the cause.

A homemaker’s life revolves around the house. For many, exercise is restricted to repetitive tasks like dishwashing or laundry. Due to the strain, physical abnormalities begin to form, such as lumbago, anemia, vaginal infections, and still shoulders. Some suffer from geriatric diseases such as coronary sclerosis or hypertension.

Sports experts say that exercise is essential to the health of a homemaker. Exercise controls weight and enhances cardiovascular functions. It also helps with stress relief and mental security.

Professor Park Won-ha from the Sports Medical Center at Samsung Medical Center says, “Exercise prevents osteoporosis or heart diseases and is an important part of the treatment process as well.”

A middle-aged homemaker’s bones and capillaries are usually weak. So instead of running, opt for cardio exercises like fast walking, cycling, swimming, and aerobics. These activities improve the blood circulation and arteries, and prevent obesity and circulatory problems.

At home, repeating sitting and standing moves or using the stairs in lieu of the elevator increases your workout.

The problem is, some people get greedy and go for dramatic weight loss in a short period of time, which may take a toll on the body.

It’s easy to get discouraged if you set your exercise goals too high, so work yourself at about 50 to 70 percent of your ability. Professor Park advises a steady 20 to 30 minutes per day, 3 to 5 days per week, at a rate that does not interfere with everyday life.

Park adds, “Exercise brings back the spring in homemaker steps, and is a panacea for menopausal depression and feelings of alienation.”